The September diet. You regain concentration and lose the extra pounds

The September diet. You regain concentration and lose the extra pounds

The secret lies in foods rich in vitamin K, omega 3 and vitamin C. All the menus of the 'typical week' revealed by the expert

September. After the summer holidays, they resume the commitments of daily life: work, school for children, housework. A moment that for many people can become a real source of stress. Result? Fatigue, little desire to resume the usual routine, lack of concentration, drop in mood: all symptoms related to what is called "post vacation blues", or the end-of-vacation syndrome, a condition that afflicts about 6 million Italians, this year also aggravated by the concerns of the health emergency in progress.

How, then, to face this moment of impasse? "Nutrition and healthy physical activity can help us, helping to make our mind more agile and brilliant", assures Dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch).

Tryptophan, ally of good mood

“This amino acid stimulates the production of serotonin – explains Dr. Pierantoni – considered the hormone of well-being and relaxation. It is contained in many foods such as chicken, whole grains, milk, eggs, bananas, nuts, oats and spinach, and especially in dark chocolate. This food, among other things, is very rich in flavonoids (also contained in our precious extra virgin olive oil) with a powerful antioxidant effect that preserves memory and slows the aging process. Ideal to be consumed also as a snack in the afternoon. Because there is no reason to eliminate what is considered the 'food of ideas' from the diet, even when you want to lose weight, as long as – the expert recommends – to choose one with a percentage higher than 80%. Instead, to promote nighttime relaxation, we consume pasta or cereals at dinner: they will help us to have a good quality of sleep ”, advises the nutritionist.

Foods that are friendly to memory and concentration

We know them above all for their anticancer action, especially for those related to the gastrointestinal system, but not everyone knows that broccoli is also rich in vitamin K, as well as choline (an essential nutrient assimilable in importance to the vitamins of group B, useful to preserve brain health, also contained in eggs). Let's consume them more often, therefore, as well as all the vegetables belonging to the Cruciferae family: they will help us keep our concentration high. "Fish, on the other hand, especially blue fish, is an excellent source of polyunsaturated fatty acids: omega 3. These" good "fats are real friends of the brain. Several studies, in fact, have found a link between the essential omega 3 fatty acids, also contained in walnuts and in all nuts and oil seeds, and an increase in memory and cognitive abilities ”, explains Dr. Pierantoni. The avocado, then, contains both vitamin K and omega 3.

Other friendly foods of the September diet are blueberries, very rich in fiber useful for promoting correct intestinal function, vitamin C, which is precious for circulation and therefore also for the well-being of the legs, and vitamin K.

The tomato is also good. According to a 2011 research, this lycopene-rich vegetable improves memory in the short and medium term. As well as celery which, in addition to bringing taste to dishes with very few calories, contains polysaccharides: substances useful for memory in adults and children.

The general rules of the weekly plan

"The 5 daily meals – says the expert – include a sufficient intake and in the correct ratio of all the nutrients. As soon as you wake up it is recommended to take 1 glass of water with lemon juice, detoxifying and re-balancing the pH. At lunch and dinner, however, we do not miss at least one portion of vegetables, a food that also has the ability to lower the glycemic index of the meal, helping to lose weight if necessary. If, despite 5 meals, you feel a craving for dessert, allow yourself 20 g (4 squares) of dark chocolate to be consumed throughout the day, preferably in the afternoon ".

The menus of the week

MONDAY

BEFORE BREAKFAST: 1 lemon juice with water

BREAKFAST: 1 HD yogurt (lactose free); 2 rice cakes with a thin layer of jam; 1 cup of green tea

MORNING SNACK: 1 cup of blueberries

LUNCH: Mixed salad with pumpkin seeds; cream of chickpeas; spinach with lemon

AFTERNOON SNACK: 1 small banana; 1 cup of green tea

DINNER: Julienne carrot salad, corn, 1 HD mozzarella; green beans and toasted wholemeal bread croutons

TUESDAY

BEFORE BREAKFAST: 1 lemon juice with water

BREAKFAST: 1 glass of almond milk; 4 wholemeal dry biscuits; 1 cup of raspberries; 1 cup of green tea

MORNING SNACK: 2 plums

LUNCH: Tomato, avocado and natural tuna salad; chard sautéed in a pan

AFTERNOON SNACK: 20 g of dark chocolate; 1 cup of green tea

DINNER: Baked swordfish steaks with chopped pistachios and potatoes; broccoli with garlic and chilli

WEDNESDAY

BEFORE BREAKFAST: 1 lemon juice with water

BREAKFAST: 1 vegetable yogurt; 1 tablespoon of whole oat bran; 1 kiwi; 1 cup of green tea

MORNING SNACK: 30 g of lean raw ham; 2 slices of pineapple

LUNCH: Cold salad of beans, feta, celery and red Tropea onion; 2 egg whites and 1 yolk omelette (or 1 boiled egg to add to the salad)

AFTERNOON SNACK: 8 hazelnuts; 1 cup of green tea

DINNER: Mixed salad; linguine with salmon and almond flakes

THURSDAY

BEFORE BREAKFAST: 1 lemon juice with water

BREAKFAST: 1 centrifuged of cucumber, carrots and pineapple; 1 slice of toasted bread with extra virgin olive oil

MORNING SNACK: 3 walnuts; 1 cup of green tea

LUNCH: Tomato and cucumber salad; 1 plate of bresaola with peach or fig wedges; 1 slice of toast

AFTERNOON SNACK: 20 g of dark chocolate; 1 cup of green tea

DINNER: Grilled peppers with parsley, garlic and apple vinegar; wholemeal pasta with shrimp and zucchini

FRIDAY

BEFORE BREAKFAST: 1 lemon juice with water

BREAKFAST: 1 glass of HD milk; 2 wholemeal biscuits; 1 cup of green tea

MORNING SNACK: 1 cup of blueberries

LUNCH: Mixed salad with tuna, avocado, grilled zucchini, cherry tomatoes and corn; 1 slice of toast

AFTERNOON SNACK: 5 almonds; 1 cup of green tea

DINNER: Risotto with pumpkin, walnuts and parmesan; broccoli sautéed with garlic and chilli

SATURDAY

BEFORE BREAKFAST: 1 lemon juice with water

BREAKFAST: 1 HD yogurt; 2 wholemeal dry biscuits; sliced ​​fruit; 1 cup of green tea

MORNING SNACK: 1 slice of melon

LUNCH: Diced eggplant, zucchini and baked peppers with thyme flavored chicken legs; 1 slice of toast

AFTERNOON SNACK: 1 juice of pineapple, apple and carrot

DINNER: Mixed salad; 1 vegetarian pizza with vegetables

SUNDAY

BEFORE BREAKFAST: 1 lemon juice with water

BREAKFAST: 1 glass of HD milk; 1 slice of homemade cake

MORNING SNACK: 1 small bunch of grapes

LUNCH: Tomato, celery and cucumber salad; pasta with sardines and pine nuts

AFTERNOON SNACK: 20 g of dark chocolate; 1 cup of green tea

DINNER: Radicchio and walnut salad; omelette with spinach; 1 slice of toasted wholemeal bread

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